Waking up in the morning feeling energized and in a good mood is a dream for many, but it often seems unattainable: the alarm shatters the morning silence, the body resists getting up, and the thought of a new day only brings a tired yawn. Sound familiar? The thing is, correct waking up depends not only on the amount of sleep you get but also on which sleep phase you wake up from.
People most easily and naturally wake during the rapid eye movement (REM) sleep phase, when the brain is active and the body is ready to move. This sleep phase is associated with vivid dreams and maximum mental activity. If you wake up during this phase, your body quickly adjusts to the day, and you feel an energy boost first thing in the morning.
Start the morning with positive emotions
The morning lays the foundation for the day, and how it unfolds largely depends on how you start it. For many, waking up is associated with the blaring of the alarm clock, rushing, and chaos. It’s no wonder there’s a saying that mornings are never good. But what if you could turn it into a pleasant ritual that sets the tone for the whole day? Correct waking up in the morning isn’t just the key to feeling alert—it’s also an opportunity to take control of your time.
To make your mornings work for you, it’s important to understand how to wake up correctly in the morning. Calming, inspiring music, the aroma of freshly brewed tea or coffee, a few minutes of silence or solitude—such simple things stimulate the release of endorphins, the “happiness hormones” that will keep you positive throughout the day.
Healthy morning habits
Having the right morning habits can make you productive, energetic, and balanced. You don’t need to make any drastic changes immediately; just implementing a few simple steps into your morning routine can make a big difference. Not only will these habits help you feel better in the morning, but they also promote a healthy lifestyle by improving your sleep quality and overall well-being.
Morning exercises and breathing techniques
Morning exercises are a powerful tool that helps you wake up faster and prepare for a productive day. They stimulate circulation, boost metabolism, and activate key body systems. A few minutes of light exercise or deep breathing can significantly improve how you feel first thing in the morning. These actions help you wake up, clear your mind, and shake off any lingering sleepiness, setting you up for a productive day.
Regular morning exercise and correct breathing are your main allies in achieving mental clarity and maintaining a good mood. After the first beep of the alarm, get out of bed, do a few simple exercises, and focus on your breathing. This will create the foundation for a successful and energetic day, starting with self-assurance and readiness for new achievements.
Wake up at the same time every day
Many people wonder how to wake up correctly in the morning so that they can start the day easily and energetically. If you go to bed and wake up at the same time every day, your body will adapt and start waking up when you’re in the REM phase of sleep. This is the ideal moment for waking, as this is when your body is ready to be active. Regularity helps your body adjust to correct waking up and makes it easier to get out of bed.
Choosing the right alarm is especially important. If you wake up to a sharp sound, your body immediately goes into stress mode, and instead of feeling refreshed, you experience anxiety. To avoid this, try a gentle alarm like those provided by the LucidMe sleep mask. This mask monitors your sleep phases and wakes you up when your body is ready to get up. This way, you can wake up easily at the optimal moment and get out of bed in a good mood.
Waking up at the same time helps you get used to a stable routine and teaches you how to interact with your circadian rhythms in a healthy way.
Avoid gadgets and news in the morning
After waking up, don’t reach for your smartphone or turn on the TV. In the first few minutes after waking, the body is most vulnerable to stress caused by news or social media. It’s best to put your phone aside and focus on your thoughts, using this time for meditation or relaxing breathing exercises. These practices help you feel better and smoothly start the new day. Some people prefer reading a book or simply thinking about what they need to do during the day.
Eat the right breakfast
Wondering how to wake up correctly and prepare for an active day? The key is to eat a healthy breakfast that includes proteins, healthy fats, and slow carbohydrates. This helps you avoid sharp blood sugar spikes and the fatigue that comes a few hours later. Eggs, avocados, whole-grain bread, and yogurt with berries are excellent choices. These foods provide the necessary nutrients to keep your energy levels steady throughout the day.
Avoid foods high in sugar or unhealthy fats. Sweet pastries or fast food may make you feel full immediately, but you’ll experience an energy slump a couple of hours later.
Maintain a comfortable room climate
Before going to bed, spend a few minutes airing out the room. Fresh air fills the space with oxygen, which will improve the quality of your sleep. If the air in your bedroom is too dry, use a humidifier to maintain proper humidity levels, especially during the colder months. The ideal room temperature is 18–20 °C.
Your morning ritual starts with how you leave the bed. If the room is too hot or too cold, it can cause discomfort and negatively affect your day. Creating a comfortable climate makes waking up more pleasant.
Drink a glass of water
After waking up, your body needs to replenish its water balance, as it loses a significant amount of fluid overnight. Drink a glass of warm water right after waking to “wake up” your internal organs, improve circulation, and activate your metabolism. To enhance the effect, add a slice of lemon. In addition to giving the water a light fragrance, it gently cleanses the body, improves digestion, and fills you with energy. If you like, add a bit of honey, which will provide a pleasant taste and give your body natural glucose, the perfect fuel for starting the day.
Starting your morning with water will bring noticeable changes: your day will feel lighter, your thoughts will be clearer, and your morning will be more pleasant and energizing. The best part? This simple ritual takes no more than a minute and doesn’t require any special conditions. You can even drink water in bed before starting your morning routine or having breakfast.
Wash up or take a contrast shower
A contrast shower is one of the most effective ways to start the morning full of energy. This simple habit not only helps you wake up easily but also improves circulation, tones the skin, and activates metabolic processes in the body. A shower helps “wake up” your muscles, improves your focus, and clears your mind, helping you concentrate on what matters. You’ll feel energized within minutes, and your mood for the day will noticeably improve.
If the temperature shift seems too intense, start gently. Wash your face with cool water to refresh yourself and immediately banish sleepiness. This option is perfect for those who feel sluggish or lack energy after waking up. Over time, you can gradually make the water cooler, gradually adapting your body to more dramatic temperature shifts.
Conclusion
Waking up in the REM phase and forming healthy morning habits is an effective way to improve the quality of your sleep and the overall rhythm of your life. Such changes help you start your day with energy and a positive mindset, which will improve your productivity and emotional state throughout the day.
Incorporating these tips into your morning routine will help you set the stage for a harmonious start to each day. Over time, waking up will stop being a source of stress and fatigue and will become a vital part of your routine. Remember, the morning sets the tone for the entire day, so improving its quality is an investment in your health, success, and happiness.
